Thursday February 12, 2015

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

WOD: 2 rounds for time of:

  • 1000m Row
  • 50 Wallball  (20/14)
  • 25 KB Swings (28kg/16kg)
  • 10 HSPU

Wednesday February 11, 2015

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Fifth Class at 5:30p
Last Class at 6:30p *(by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

For Time:

  • 10 Bear Complex (95/65) Alternating after each complex
    Then
  • 50 Curtis P (95/65) Alternating at will

1 Bear Complex = 5 Cycles of

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Back Push Press
    *without resting on the floor, or have to restart the complex

1 Curtis P =

  • 1 Power Clean
  • 1 Lunge +
  • 1 Lunge +
  • 1 Push Press

Tuesday February 10, 2015

Coached Classes

First Class at 6:30a
Second Class at 12:00p
Third Class at 4:30p
Fourth Class at 5:30p
Last Class at *6:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Skills and Drills

Rope Climb Technique

WOD: 10 Rounds For Time:

  • 1 Rope Climb or 20 Jumping Pull-Ups
  • 200m Run

*5 Rope pulls for the Rope climbs. If needed complete 20 Jumping Pull-Ups. If running is not possible 250m row.

For Time: 15-12-9

  • Front Squats (185/125)
  • Burpees

Monday February 9, 2015

Coached Classes

First Class at 6:30a
Second Class at 9:00a
Third Class at 12:00p
Fourth Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

  • 400m Jog
    2x:
  • 10 Pass Throughs
  • 10 Good Mornings
  • 10 Overhead Squats
  • Banded Shoulder Stretches

Skills and Drills

  • Muscle-up Transitions

WOD: As many rounds as possible in 20 minutes:

  • 2 Bar Muscle Ups
    Scale the Bar Muscle ups to  4 Pull-Ups and 4 Ring Dips. If a further scale is needed sub banded pull-ups or ring rows.
  • 4 Handstand Push-Ups
    Scale the Handstand Push-Ups to 5 seated Barbell Press if needed
  • 8 Snatches (95/65)

Saturday February 7, 2015

Coached Class

First Class at 9:45a

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

Partner WOD: 2 Rounds

  • 50 calorie Row
  • 50 Burpee Box Jumps (24/20)
  • 50 Push Press (95/65)
  • 50 Air Squats
  • 15 Wall Walks

Partners will alternate working after completing 200 Jump Rope Single Unders

Friday February 6, 2015

Coached

First Class at 6:30a
Second Class at 9:00a
Third Class at 4:30p
Last Class at 5:30p

CrossFit San Luis Obispo WOD:

http:/

 

Coach’s Choice to include warm-up and mobility work.

  • PVC
  • Roll Out
  • Hamstrings
  • Glutes
  • Calves
  • Front rack mobility.

WOD:

  • Power Clean 3-3-3-3-3 reps
  • Front squat 2-2-2-2-2 reps
  • Clean 1-1-1-1-1-1 reps

Front Squat 2 Rep Max:
Establish a New 1 rep max Clean:

Rest as needed between efforts.

After WOD: 3 Rounds for time:

  • 500m Row
  • 400m Run

Thursday February 5, 2015

Coached Classes

First Class at 12:00p
Second Class at 4:30p
Third Class at 5:30p

CrossFit San Luis Obispo WOD:

Coach’s Choice to include warm-up and mobility work.

  • PVC Roll Out
  • Low Back
  • IT Bands
  • Hamstrings
  • Calves

Skills and Drills

Snatch Progressions

Strength: Power Snatch

  • 6 x 1
    Rest 2 minutes between sets.

WOD: 3 Rounds for time:

  • 12 Power Snatch  (115/75)
  • 60 Double unders or 120 Single Unders

Scale the weight of the snatches accordingly.

Rest 3min

For time, 21-15-9

  • Overhead Squat with PVC
  • Burpees